Visualize what direction you'll go before starting the test. Stay low throughout the whole shuttle run to speed up your transitions. Be sure to touch the line with your outside hand to save time and always start the shuttle run using your dominant leg for a powerful start.

30m Dash:

Begin in a 3-point stance with your dominant leg in front and your opposite hand touching the ground. Your opposite hand should be raised behind you, ready to drive forward once starting. A 3-point stance allows for optimal power and acceleration off the start. While accelerating, gradually raise your upper torso until reaching top speed - at which point you should be standing upright. Run straight through the line for the fastest time.

Metronome Pushup:

Get into a high plank position. Place your hands firmly on the ground, directly under your shoulders. Lower your body - keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. Push back up. Following the metronome rhythm, perform each portion of the pushup (down and up) as the metronome sounds. Avoid moving in a continuous motion as it accelerates muscle fatigue.

5 Minute Plank:

Start by getting into a push-up position. Bend your elbows and rest your weight on your forearms. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for the prescribed time.

20m Beep Test:

Maintain a consistent and gradually increasing speed to avoid unnecessary fatigue. Avoid sprinting through the line, instead turning at the line once your feet have crossed it. Pace yourself and dig deep!